Weekly workout plan

Follow this workout plan to get moving and enjoy the benefits of exercise.

You probably know there are many benefits of exercise. Just 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week can help lower your cancer risk.

But even though you know the effort is worth it, starting a new exercise routine can be daunting. There are so many questions. Should you do cardio or weight training? How often? And for how long? We talked with our exercise physiologists about how to approach exercise if you are just starting out.

Follow this workout plan to get moving and enjoy the benefits of exercise. If you’re not sure how to do some of the exercises, check out the instructions and tips below the schedule. Here’s the basic outline of what you’ll be doing over the course of each week:

Monday: Cardio and upper body weight training

Tuesday: Circuit training

Wednesday: Lower-body strength training

Thursday: Cardio

Friday: Cardio and core exercises

Saturday and Sunday: Stay active

If you can’t complete all the suggested reps in this program, start by doing less. Then, add more over time. We’ve included advanced and basic options to help you tailor and improve your performance. And don’t skip the cardio. Getting your heart rate up is essential to reaping the benefits of exercise. The benefits of working out at a higher intensity include:

Improved cardiovascular health

Increased metabolism

Improved aerobic fitness

Include some moderate activity to keep you from burning out or overdoing it. Remember, doing some exercise is better than doing none.

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.

Equipment: dumbbells and resistance band
If you’re new to weight training try using light weights and resistance bands. If you’re not sure what’s right for you, ask your doctor or a personal trainer. This will help you avoid injury.

Step 1: Cardio
15 minutes
Walk briskly
Think of your walk as having three parts: start with five minutes of slow walking, then increase your intensity or pace (walking uphill requires more effort), and end with five minutes of slower walking.

Step 1: Cardio
30 minutes
If you go to a gym, ride the exercise bike, jog/run on the treadmill or use the elliptical machine for 30 minutes. No gym, no problem! Go for a 30-minute brisk walk, jog or run, swim laps or put on your favorite workout DVD.
Advanced option: Pump-up your workout to a full 60 minutes.

Stay active over the weekend with everyday activities that count as exercise.

Option 1
Focus on adding 30 to 60 minutes of moderate exercise to your weekend errands and chores. Go window-shopping for a few hours at the mall and be sure to increase your pace for 10-minute intervals. Mowing the lawn, vacuuming and doing laundry also can torch calories. Don’t forget to include 10 to 15 minutes of stretching to your weekend activity.

Option2
Did you know that exercise could actually be relaxing? Pick an activity that you really enjoy. Play tag or race with your kids. Ride bikes with your spouse. Try a sport! Play tennis, basketball or racquetball for 30 to 60 minutes. If you’re not into sports, try a video game that requires you to get up and move.

At the end of the week, consider how you feel and what changes you should make. Consider if you need to do more or less. If you’re not sure, don’t hesitate to talk to a doctor, an exercise physiologist or a personal trainer. They can help you figure out what’s best for you.

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